Announcements

We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.

GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.

TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!

EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!

Main – CrossFit

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Warm-up (No Measure)

max DU/SU in 2 min
25 thrusters
max DU/SU in 2 min

SKILL:
pull-ups

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45# / 35#
30 Pull-ups

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.

GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.

TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!

EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!

Main – CrossFit

View Public Whiteboard

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Metcon (Time)

AMRAP: 30 min

Snatch 75/45

Complete as many snatch’s as possible with your partner. Alternate however you choose.

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.

GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.

TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!

EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

7 min jump rope

Metcon (Time)

30 box jumps
30 KB swings
30 push-ups
30 squats
30 pull-ups
30 wall ball shots
30 burpees
30 OH squats (pvc)

Focus on technique!

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.

GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.

TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!

EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!

Main – CrossFit

Don’t let this one scare you. There are plenty of regressions to help yo along the way!

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Warm-up (No Measure)

4 RNDS:
20 jumping pull-ups
20 squats

SKILL:
Rope climbs
HSPU

Brehm (Time)

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

We are getting closer to knocking down the wall.
Keep telling your friends and family and we will have it down in no time.

GYM RULE:
Don’t drop oly bars with 10 and 15 # bumper plates. It ruins them and they tend to bounce sideways.

TIP:
Work on Mobility! 2 min/min dose! Focus on area’s that need it!

EVENTS:
Memorial Day Murph WOD – 9am at CFCR. No other classes this day!

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 RNDS:
10 squat jumps
5 wall ball shots

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Max kipping pull-ups (Go for max)

Perform as many kipping pull-ups as possible without leaving the bar

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Main – CrossFit

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Warm-up (No Measure)

TBD

Metcon (Time)

Clovis

10 mile run
150 burpee pull-ups

Break up run and pull-ups however you want. 1 mile run with 15 BPU. 60 min cap to find out your rounds. We will retest again in late summer.

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)

EVENTS:

May 18th 9am – Banks Brave Run (NO CLASSES)

May 19th 11am – Women ONLY WOD

May 19th 10am – Havoc at the Hideout trail run

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

TBD

Metcon (Time)

Clovis

10 mile run
150 burpee pull-ups

Break up run and pull-ups however you want. 1 mile run with 15 BPU. 60 min cap to find out your rounds. We will retest again in late summer.

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Main – CrossFit

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Metcon (Time)

Banks Brave Run

Mini WOD

*then*

5K/10K run/walk

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Announcements

GYM RULE: Lower all weights to the ground under control! (exception – 95# and up oly bars can dropped, UNDER CONTROL)

EVENTS:

May 18th 9am – Banks Brave Run (NO CLASSES)

May 19th 11am – Women ONLY WOD

May 19th 10am – Havoc at the Hideout trail run

Main – CrossFit

View Public Whiteboard

Metcon (Time)

Banks Brave Run

Mini WOD

*then*

5K/10K run/walk

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

CrossFit Code Red - CrossFit Gym in Hillsboro, OR

Main – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 RNDS, 1 rep each (pvc)
10 RNDS, 1 rep each (bar)

Metcon (Time)

10 RFTO:

5 deadlifts
5 hang cleans
5 push presses
5 squats

Alt each round with partner. One round on, one round off.
Increase the load each round.

CrossFit Code Red - CrossFit Gym in Hillsboro, OR